Understanding the impact of cortisol, stress and diet for women over 50

As a health coach for women over 50, I have the privilege of meeting so many inspiring women who are determined to live healthier lives but still feel stuck—caught in cycles of frustration over weight gain, hormonal imbalances, and uncertainty about how to truly nourish their bodies. So many tell me that despite their best efforts with exercise, they just can’t seem to reach their wellness goals, especially when it comes to weight management. It’s a common story: you’re putting in the work, moving your body, maybe even trying new routines, but the scale and your energy levels aren’t responding as you’d hoped. Many women are left wondering if there’s something more they could be doing—something deeper—to support their health, especially as they navigate the hormonal shifts of midlife and beyond. This is where understanding the role of cortisol and the foods we eat becomes not just helpful, but essential for reclaiming vitality and confidence.

I can confidently say that most women living with chronic stress may feel like this is an unavoidable part of modern life, especially as we navigate the complexities of aging. For women over 50, this stress often manifests through cortisol—our body's primary stress hormone—which, when chronically elevated, becomes a silent contributor to accelerated aging, metabolic issues, and cognitive changes. The foods we eat play a profound role in either amplifying or calming this cortisol response. While the Standard American Diet (SAD)—rich in processed foods, sugars, and unhealthy fats—can exacerbate cortisol dysfunction and its damaging effects, I have found, in my experience coaching women with a range of health issues, that shifting toward a whole-food, plant-based lifestyle offers a powerful path to resilience, aligning with the science-backed approach recommended by the American College of Lifestyle Medicine (ACLM). They advocate for an eating plan centered on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts, and seeds, as these foods form the foundation for improving and maintaining health. This approach is designed to maximize nutrient intake while minimizing foods that contribute to chronic disease, and it is supported by evidence that shows significant improvements in diet quality and health outcomes, especially for women navigating midlife changes

Understanding Cortisol's Impact After 50 

As we age, accumulated stressors can dysregulate our hypothalamic-pituitary-adrenal (HPA) axis—the system that governs cortisol release. This dysregulation often leads to persistently high cortisol levels or disrupted daily rhythms, which are linked to hypertension, insulin resistance, memory decline, and even accelerated skin aging. For Black women, who frequently face compounded stressors from systemic inequities, these effects can be particularly pronounced. Cortisol doesn't just affect our physical health; it also influences mental clarity and emotional balance, making everyday resilience feel harder to sustain. 

The Standard American Diet Worsens Cortisol Dysregulation 

You know, so many of us are used to grabbing a quick soda, a bag of chips, or maybe a coffee to get through the day, especially when we’re feeling stressed or on the go. But what I’ve learned—and what science tells us—is that these foods and drinks, which are so common in the Standard American Diet, can actually make our stress levels worse. When we reach for sugary snacks and drinks, for example, they send our blood sugar on a roller coaster, which forces our body’s stress system to work overtime, cranking up cortisol and making it harder for us to relax and recover. 

And it’s not just sugar—those ultra-processed foods, like fast food, packaged meals, and refined snacks, create inflammation in our bodies. That inflammation keeps our stress response stuck in the “on” position, so we’re constantly dealing with higher cortisol levels. Even that extra cup of coffee, while it might give us a little boost, can actually raise our baseline cortisol and make us feel more reactive to stress, making it tough for our bodies to truly unwind. What’s really eye-opening is that these foods aren’t just raising our cortisol—they’re also taking away the nutrients our bodies need to protect and repair themselves. As some naturopathic doctors suggest, this combination can speed up how quickly we age and make it harder for our bodies to bounce back from life’s daily stresses. So, when we talk about diet and stress, it’s not just about what we’re eating—it’s about how those choices are shaping our health, our mood, and even how well we recover from life’s ups and downs.

The Healing Power of a Whole-Food, Plant-Based Lifestyle 

Transitioning to a diet centered on whole, minimally processed plant foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—directly counteracts cortisol-related damage. This approach, endorsed by the American College of Lifestyle Medicine, offers measurable benefits: 

• It reduces inflammation because phytonutrients in plants naturally lower inflammatory markers,  calming the hypothalamic-pituitary-adrenal (HPA) axis overactivity and helping normalize cortisol rhythms. 

• It leads to improved metabolic health, due to high-fiber foods that stabilize blood sugar, thereby preventing the insulin surges that exacerbate cortisol release. 

• It results in enhanced stress resilience with foods rich in magnesium (found in leafy greens) and B vitamins (in beans and seeds) supports neurotransmitter balance, and eases the mental toll of chronic stress. 

In short, this could mean swapping a sugary breakfast pastry for oatmeal with berries and walnuts, or replacing processed snacks with crunchy vegetables and hummus. These choices nourish the body while actively downregulating stress biochemistry. 

Cultivating Empowerment Through Food and Community 

For us, Black women over 50, making the switch to a plant-based lifestyle isn’t just about what’s on your plate—it’s really about taking back control of our health in a world that sometimes forgets to listen to our unique needs. And honestly, it doesn’t have to be complicated or leave behind the foods we love. Think about how you can keep those soulful flavors and family traditions alive, maybe by tossing extra greens into your favorite stews or using beans as the star of the meal. I have been very successful at creating the most delicious plant-based versions of my Caribbean, African heritage!

I began focusing on what I “can’t” have, added more colorful veggies and fruits to my already colorful plate, so they take center stage there just wasn’t room on the plate for processed foods, not to mention, I and my family are usually satiated enough that we do not seek anything other than what we had. Notice, I said satiated, not stuffed. 

Now, hold up, it’s not just about food! Moving your body in ways that feel good, whether it’s a peaceful walk or a yoga session, can make a big difference in managing stress and balancing cortisol—especially when you pair it with mindful eating. After a car accident that left me with a spinal fusion, I have come to love yoga as a wonderful form of exercise. One of my yoga instructors is a 100 year old male, yes, can you believe it! Now, if that is not motivation, I don’t know what is! So let’s just take it one step at a time, and celebrate every little win along the way. 

Remember, small steps compound into lasting change. My Dad used to say “Rome wasn’t built in one day” but I believe every step towards taking control of your health is a reason to celebrate. So give yourself grace and know you have a community of support right here; understanding cortisol is the first step towards a lifestyle that actively heals your body from the inside out. 

By nourishing ourselves with the multitude of plants available to us, we honor our bodies' innate wisdom to write a new story—one where aging is marked not by decline, but by vitality, clarity, and deepened resilience.

Don't hesitate to contact me to discuss how you can live a more vibrant lifestyle and the many options we offer to assist you on your journey.